Coach’s choice

WOD prep
Prep the bike row and run

The Jericho Mile
Teams of 2
1 partner works while the other rests on the bike and row. Divide how you like. The sand bag run must be done together handing off the sand bag as you see fit. The wod is done when both athletes come through the garage door with the sand bag.

5k bike
3k row
1 mile sand bag run together(50,35)

Post WOD

Foam roll IT bands 2 minutes per side.